Friday 24th Sep - week 4
Front squat
Bar x 10
70 x 5
95 x 3 x 3 sets RPE 8, 8, 8
Lower reps on these just trying to get the form. Not easy but moved ok wrists still don’t like these.
Bench
Bar x 10
70 x 5
90 x 3
102.5 x 5 RPE 8 (226 lbs)
102.5 x 5 RPE 8
102.5 x 7 RPE 10
Added a couple of reps to the last set just because
Very short session today. Just trying to fit it in between work meetings and family stuff.
Yer getting pretty good at the bodyweight stuff.
Still a way to go to catch you mate. I have always been fairly good at that stuff but don’t do much of it. Also being heavier tends to make it suck!!
BW exercises are so relative to the individual that I don’t think you can compare them anyway. Just as long as your are tearing/burning the shit out of those muscles, you are doing the job. Besides, you have at least 5 extra kilo of calf muscles you have to deal with.
I just borrowed some of that special lighting from @aldebaran
Vids from today’s quick session
https://www.instagram.com/p/CUMrY4bPpt-/?utm_medium=copy_link
Finally caught up, great work as always Mr Consistent! Funny to see the contrast from the running years and great conversation about parenting and your dad, that sort of thing is what makes the community significantly more interesting than a purely lifting forum, as heart warming as Mongolian beef on a winter’s day, speaking of which… you had a chance to get the recipe off the Mrs yet?
Starting the think the whole Mongolian Beef thing was a fabrication, and he’s hoping we’ll just forget about it. But we shall not!
Alright here is the recipe, I think @Cyrrex @dagill2 @alex_uk and @TriednTrue wanted it.
Dry Ingredients
3 x 800g packs of steak - total 2.4kg or 5lb and 4oz.
4 big carrots
1 half of a butternut pumpkin (butternut squash)
Wet ingredients
1/3 cup brown sugar
3/4 cup soy sauce
1 cup water
2 tablespoons of corn flower (to thicken)
4-5 cloves of crushed garlic
Steps:
Thanks mate. I really do try to just do the work each week. It isn’t always easy but having a very understanding misses deff helps.
That looks pretty manageable, thanks!
The recipe looks tasty and simple to make - both wins in my book. Thanks again!
Worked on a little conditioning today with some sand bag carries.
60kg bag
15m out turn and 15m back - 30m or approx 90ft
Did 12 runs, going one every second minute. All done in 24 minutes. Got the heart rate up and pumped some blood around. Good fun
Vids from today’s sandbag work
https://www.instagram.com/p/CUOdMUPv6YK/?utm_medium=copy_link
Monday 27th September - week 5
Squat
Bar x 10
70 x 5
90 x 3
110 x 2
130 x 2
150 x 4 (330 lbs) - RPE 8
150 x 4 (330 lbs) - RPE 9
140 x 4 (308 lbs) - RPE 9
140 x 4 (308 lbs) - RPE 9
140 x 4 (330 lbs) - RPE 9
Some reps were a little high, some were ugly. But it was just about getting work done tonight. Still happy
Bulgarians
67.5 x 6 x 5 sets (149 lbs)
These are the devils work! By set 2 I really wanted to quit. My neck was hurting, I was getting exertion headache and my right knee was burning like hell. Literally asked myself what would young animals like @ChongLordUno @T3hPwnisher @kleinhound and others do here. And the unanimous answer was shut the fk up and just get it done. Thanks for the push guys.
Inc bench press - 3/40
75kg
Reps - 13, 10, 6 total 29
5kg more than last week. First few reps moved easy but Just ran out of steam. Great pump though.
Bent over row - 3/40
90kg (198 lbs)
Reps - 15, 12, 10 total 37
A little light headed after these.
Arms - a few reps, arms were still sore from sandbag carries so just did some light reps to pump some blood in
Abs - some
Good session tonight. Feeling a little tired but still did some good work
My man! There’s no other option but to do it
Lol tell my shite old knee that 
That’s some hood work mate. I like the commentator too, really brought a little extra to it.
Yer little shit telling me how red my face was.
I can definitely imagine mine doing that.